16 Complete Protein Pairings with Hemp Seeds
Summary:
- Hemp seed contains a moderate amount of protein - about 3.2 grams per tbsp.
- However, hemp seed provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
- Hemp seed pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More hemp seed pairings and detailed analysis below.
A complete protein is a protein source that "contains adequate proportions of the nine essential amino acids" that our body can not produce on its own.
We analyzed the amino acid composition of hemp seeds, and found both vegan and vegetarian pairings with hemp seeds that creates a complete protein profile. Read on to discover new combinations of foods to enjoy!
Details on how we calculate complete protein profiles.
Amount of Protein in Hemp Seeds
A decent source of supplementary protein, a single tablespoon of hemp seeds contains 3.2 grams of protein, or about 6% of recommended daily values. [1]
To get the adequate amount of protein with hemp seeds alone, you will need 16 tablespoons of hemp seeds (158 grams) for an average female, or 19 tablespoons of hemp seeds for males. [4] That's about 876 calories.
Full nutritional profile for hemp seeds
USDA Source: Seeds, hemp seed, hulled
Macronutrients in 1 tbsp (10g) of hemp seeds:
| % of RDV | Amount | ||
| Calories |
|
2.8% | 55 kCal |
| Carbohydrates |
|
0% | - |
| Total fat |
|
7.6% | 4.9 grams |
| Protein |
|
6.3% | 3.2 grams |
Essential Amino Acids in Hemp Seeds
Proportionally, hemp seed does contain abundant amounts of 8 out of the nine essential amino acids. However, hemp seed is a little short on lysine.[1]
To have adequate amounts of all nine essential amino acids with hemp seed alone, you will have to eat 13 tablespoons of hemp seeds (134 grams) for an average person. [2]
That's about 15% more hemp seed to compensate for the lack of lysine, compared to the protein requirement alone.
The amount of each essential amino acid in 1 tbsp (10g) of hemp seeds:
| Amino Acid | % of RDV [2] | Amount [1] |
Complete / Adequate |
|
| Protein |
|
6.3% | 3.156g | |
| Histidine |
|
15.4% | 0.097g | |
| Isoleucine |
|
15% | 0.129g | |
| Leucine |
|
11.4% | 0.216g | |
| Lysine |
|
7.5% | 0.128g | |
| Methionine |
|
10.8% | 0.093g | |
| Phenylalanine |
|
9.7% | 0.145g | |
| Threonine |
|
14.1% | 0.127g | |
| Tryptophan |
|
14.2% | 0.037g | |
| Valine |
|
16.5% | 0.178g |
More Complete Protein with Hemp Seeds
- Cauliflower
- Carrots
- Watermelon
- Crimini Mushroom
- Cranberry
- Nutritional Yeast
- Mango
- Pumpkin Seeds
- Dijon Mustard
- Yellow Mustard
- Black Beans
- Kidney Beans
Vegan 1. Cauliflower and Hemp Seeds
Low in protein, cauliflower is high in lysine, which is complementary to hemp seed.
A ratio of 2.5 tablespoons of hemp seeds (25g) and 27.9 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.1 to 1:0.21 for hemp seed to cauliflower by weight.
Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw
| Amino Acid | % of RDV [2] | Amount [5] |
Complete / Adequate |
|
| Protein |
|
16.9% | 8.4g | |
| Histidine |
|
40.9% | 0.26g | |
| Isoleucine |
|
39.7% | 0.34g | |
| Leucine |
|
30.2% | 0.57g | |
| Lysine |
|
22.2% | 0.38g | |
| Methionine |
|
27.8% | 0.24g | |
| Phenylalanine |
|
25.5% | 0.38g | |
| Threonine |
|
37.6% | 0.34g | |
| Tryptophan |
|
37.6% | 0.1g | |
| Valine |
|
44.4% | 0.48g |
Vegan 2. Carrots and Hemp Seeds
Carrot is low in protein, and is high in lysine, complementing the profile of hemp seed.
For example, 2.5 tablespoons of hemp seeds (25g) and 0.9 carrot (62g) make a complete amino acids profile. In fact, any ratio of more than 2.5:1 of carrot to hemp seed will be complete.
Full nutritional profile for carrots
USDA Source: Carrots, raw
| Amino Acid | % of RDV [2] | Amount [6] |
Complete / Adequate |
|
| Protein |
|
16.9% | 8.5g | |
| Histidine |
|
42.4% | 0.27g | |
| Isoleucine |
|
42.9% | 0.37g | |
| Leucine |
|
31.9% | 0.6g | |
| Lysine |
|
22.3% | 0.38g | |
| Methionine |
|
28.6% | 0.25g | |
| Phenylalanine |
|
26.8% | 0.4g | |
| Threonine |
|
48.3% | 0.43g | |
| Tryptophan |
|
38.3% | 0.1g | |
| Valine |
|
45.1% | 0.49g |
Vegan 3. Watermelon and Hemp Seeds
Low in protein, watermelon is high in lysine, which is complementary to hemp seed.
A ratio of 2.5 tablespoons of hemp seeds (25g) and 0.7 cup of watermelon (105g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:4 to 1:1.8 for hemp seed to watermelon by weight.
Full nutritional profile for watermelon
USDA Source: Watermelon, raw
| Amino Acid | % of RDV [2] | Amount [7] |
Complete / Adequate |
|
| Protein |
|
17.1% | 8.5g | |
| Histidine |
|
39.5% | 0.25g | |
| Isoleucine |
|
39.7% | 0.34g | |
| Leucine |
|
29.6% | 0.56g | |
| Lysine |
|
22.5% | 0.38g | |
| Methionine |
|
27.9% | 0.24g | |
| Phenylalanine |
|
25.3% | 0.38g | |
| Threonine |
|
38.4% | 0.35g | |
| Tryptophan |
|
38.3% | 0.1g | |
| Valine |
|
42.7% | 0.46g |
Vegan 4. Crimini Mushroom and Hemp Seeds
Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of hemp seed.
For example, 2.5 tablespoons of hemp seeds (25g) and 0.3 cup of crimini mushroom (26g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of crimini mushroom to hemp seed will be complete.
Full nutritional profile for crimini mushroom
USDA Source: Mushrooms, brown, italian, or crimini, raw
| Amino Acid | % of RDV [2] | Amount [8] |
Complete / Adequate |
|
| Protein |
|
17.1% | 8.5g | |
| Histidine |
|
41.2% | 0.26g | |
| Isoleucine |
|
40.4% | 0.35g | |
| Leucine |
|
30.7% | 0.58g | |
| Lysine |
|
22.5% | 0.38g | |
| Methionine |
|
28.6% | 0.25g | |
| Phenylalanine |
|
26% | 0.39g | |
| Threonine |
|
38.5% | 0.35g | |
| Tryptophan |
|
41.1% | 0.11g | |
| Valine |
|
43.9% | 0.47g |
Vegan 5. Cranberry and Hemp Seeds
Low in protein, cranberry is high in lysine, which is complementary to hemp seed.
A ratio of 2.5 tablespoons of hemp seeds (25g) and 1.8 cups of cranberry (199g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:8 to 1:28 for hemp seed to cranberry by weight.
Full nutritional profile for cranberry
USDA Source: Cranberries, raw
| Amino Acid | % of RDV [2] | Amount [9] |
Complete / Adequate |
|
| Protein |
|
17.6% | 8.8g | |
| Histidine |
|
44.1% | 0.28g | |
| Isoleucine |
|
45% | 0.39g | |
| Leucine |
|
34.2% | 0.65g | |
| Lysine |
|
23.2% | 0.4g | |
| Methionine |
|
27.8% | 0.24g | |
| Phenylalanine |
|
29.1% | 0.43g | |
| Threonine |
|
41.4% | 0.37g | |
| Tryptophan |
|
37.8% | 0.1g | |
| Valine |
|
49.4% | 0.53g |
Vegan 6. Nutritional Yeast and Hemp Seeds
Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of hemp seed.
For example, 2.5 tablespoons of hemp seeds (25g) and 0.6 teaspoon of nutritional yeast (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0.25 for hemp seed to nutritional yeast by weight.
Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry
| Amino Acid | % of RDV [2] | Amount [10] |
Complete / Adequate |
|
| Protein |
|
17.8% | 8.9g | |
| Histidine |
|
42.1% | 0.26g | |
| Isoleucine |
|
42.9% | 0.37g | |
| Leucine |
|
32.5% | 0.61g | |
| Lysine |
|
23.4% | 0.4g | |
| Methionine |
|
28.8% | 0.25g | |
| Phenylalanine |
|
27.2% | 0.41g | |
| Threonine |
|
40.8% | 0.37g | |
| Tryptophan |
|
40.7% | 0.11g | |
| Valine |
|
46.5% | 0.5g |
Vegan 7. Mango and Hemp Seeds
Low in protein, mango is high in lysine, which is complementary to hemp seed.
A ratio of 2.5 tablespoons of hemp seeds (25g) and 0.4 mango (125g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:5 to 1:5 for hemp seed to mango by weight.
Full nutritional profile for mango
USDA Source: Mangos, raw
| Amino Acid | % of RDV [2] | Amount [11] |
Complete / Adequate |
|
| Protein |
|
17.8% | 8.9g | |
| Histidine |
|
42.2% | 0.27g | |
| Isoleucine |
|
41.6% | 0.36g | |
| Leucine |
|
31.9% | 0.6g | |
| Lysine |
|
23.5% | 0.4g | |
| Methionine |
|
28.3% | 0.24g | |
| Phenylalanine |
|
26.5% | 0.4g | |
| Threonine |
|
39.6% | 0.36g | |
| Tryptophan |
|
41.8% | 0.11g | |
| Valine |
|
46% | 0.5g |
Vegan 8. Pumpkin Seeds and Hemp Seeds
Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of hemp seed.
For example, 2 tablespoons of hemp seeds (20g) and 1.3 tablespoons of pumpkin seeds (5g) make a complete amino acids profile. In fact, any ratio of more than 0.26:1 of pumpkin seed to hemp seed will be complete.
Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt
| Amino Acid | % of RDV [2] | Amount [12] |
Complete / Adequate |
|
| Protein |
|
14.6% | 7.3g | |
| Histidine |
|
35.1% | 0.22g | |
| Isoleucine |
|
35.8% | 0.31g | |
| Leucine |
|
27.3% | 0.52g | |
| Lysine |
|
19.2% | 0.33g | |
| Methionine |
|
24.3% | 0.21g | |
| Phenylalanine |
|
22.7% | 0.34g | |
| Threonine |
|
32.2% | 0.29g | |
| Tryptophan |
|
35% | 0.09g | |
| Valine |
|
40.2% | 0.43g |
Vegan 9. Dijon Mustard and Hemp Seeds
A great source of protein, dijon mustard is high in lysine, which is complementary to hemp seed.
A ratio of 2.5 tablespoons of hemp seeds (25g) and 0.9 tablespoon of dijon mustard (5g) creates a complete protein profile. In fact, any ratio of more than 0.22:1 of dijon mustard to hemp seed will be complete.
Full nutritional profile for dijon mustard
USDA Source: Spices, mustard seed, ground
| Amino Acid | % of RDV [2] | Amount [13] |
Complete / Adequate |
|
| Protein |
|
18.6% | 9.3g | |
| Histidine |
|
46% | 0.29g | |
| Isoleucine |
|
44.9% | 0.39g | |
| Leucine |
|
34.6% | 0.65g | |
| Lysine |
|
24.5% | 0.42g | |
| Methionine |
|
30.2% | 0.26g | |
| Phenylalanine |
|
28.6% | 0.43g | |
| Threonine |
|
40.3% | 0.36g | |
| Tryptophan |
|
40.8% | 0.11g | |
| Valine |
|
48.7% | 0.53g |
Vegan 10. Yellow Mustard and Hemp Seeds
Yellow mustard is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of hemp seed.
For example, 2.5 tablespoons of hemp seeds (25g) and 2.5 tablespoons of yellow mustard (38g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.5 to 1:5 for hemp seed to yellow mustard by weight.
Full nutritional profile for yellow mustard
USDA Source: Mustard, prepared, yellow
| Amino Acid | % of RDV [2] | Amount [14] |
Complete / Adequate |
|
| Protein |
|
18.6% | 9.3g | |
| Histidine |
|
45.6% | 0.29g | |
| Isoleucine |
|
43.8% | 0.38g | |
| Leucine |
|
34.5% | 0.65g | |
| Lysine |
|
24.5% | 0.42g | |
| Methionine |
|
30.5% | 0.26g | |
| Phenylalanine |
|
28.4% | 0.42g | |
| Threonine |
|
42.3% | 0.38g | |
| Tryptophan |
|
36.8% | 0.1g | |
| Valine |
|
47.8% | 0.52g |
Vegan 11. Black Beans and Hemp Seeds
A reasonable source of supplementary protein, black bean is high in lysine, which is complementary to hemp seed.
A ratio of 2.5 tablespoons of hemp seeds (25g) and 1.6 tablespoons of black beans (24g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1 to 1:0.39 for hemp seed to black bean by weight.
Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned
| Amino Acid | % of RDV [2] | Amount [15] |
Complete / Adequate |
|
| Protein |
|
18.7% | 9.3g | |
| Histidine |
|
44.8% | 0.28g | |
| Isoleucine |
|
45.4% | 0.39g | |
| Leucine |
|
35.2% | 0.66g | |
| Lysine |
|
24.6% | 0.42g | |
| Methionine |
|
29.3% | 0.25g | |
| Phenylalanine |
|
30% | 0.45g | |
| Threonine |
|
41.2% | 0.37g | |
| Tryptophan |
|
42.1% | 0.11g | |
| Valine |
|
48.9% | 0.53g |
Vegan 12. Kidney Beans and Hemp Seeds
Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of hemp seed.
For example, 2.5 tablespoons of hemp seeds (25g) and 1.8 tablespoons of kidney beans (18g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:0.33 for hemp seed to kidney bean by weight.
Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water
| Amino Acid | % of RDV [2] | Amount [16] |
Complete / Adequate |
|
| Protein |
|
18.7% | 9.3g | |
| Histidine |
|
44.8% | 0.28g | |
| Isoleucine |
|
45.4% | 0.39g | |
| Leucine |
|
35.2% | 0.66g | |
| Lysine |
|
24.6% | 0.42g | |
| Methionine |
|
29.3% | 0.25g | |
| Phenylalanine |
|
30% | 0.45g | |
| Threonine |
|
41.2% | 0.37g | |
| Tryptophan |
|
42.1% | 0.11g | |
| Valine |
|
48.9% | 0.53g |
Vegetarian 13. Sour Cream and Hemp Seeds
A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to hemp seed.
A ratio of 2.5 tablespoons of hemp seeds (25g) and 1.8 tablespoons of sour cream (22g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of sour cream to hemp seed will be complete.
Full nutritional profile for sour cream
USDA Source: Cream, sour, cultured
| Amino Acid | % of RDV [2] | Amount [17] |
Complete / Adequate |
|
| Protein |
|
16.9% | 8.4g | |
| Histidine |
|
41.7% | 0.26g | |
| Isoleucine |
|
41.6% | 0.36g | |
| Leucine |
|
32.4% | 0.61g | |
| Lysine |
|
22.2% | 0.38g | |
| Methionine |
|
29.1% | 0.25g | |
| Phenylalanine |
|
26.6% | 0.4g | |
| Threonine |
|
38.7% | 0.35g | |
| Tryptophan |
|
39% | 0.1g | |
| Valine |
|
45.1% | 0.49g |
Vegetarian 14. Caramel and Hemp Seeds
Caramel is low in protein, and is high in lysine, complementing the profile of hemp seed.
For example, 2.5 tablespoons of hemp seeds (25g) and 2.8 tablespoons of caramel (58g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:2.3 to 1:0.7 for hemp seed to caramel by weight.
Full nutritional profile for caramel
USDA Source: Toppings, butterscotch or caramel
| Amino Acid | % of RDV [2] | Amount [18] |
Complete / Adequate |
|
| Protein |
|
17.2% | 8.6g | |
| Histidine |
|
42.2% | 0.27g | |
| Isoleucine |
|
43.4% | 0.37g | |
| Leucine |
|
33% | 0.62g | |
| Lysine |
|
22.6% | 0.39g | |
| Methionine |
|
29.6% | 0.25g | |
| Phenylalanine |
|
27.1% | 0.4g | |
| Threonine |
|
39.5% | 0.36g | |
| Tryptophan |
|
35.5% | 0.09g | |
| Valine |
|
46.4% | 0.5g |
Vegetarian 15. Yogurt and Hemp Seeds
A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to hemp seed.
A ratio of 2.5 tablespoons of hemp seeds (25g) and 1.5 tablespoons of yogurt (24g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.9 to 1:4 for hemp seed to yogurt by weight.
Full nutritional profile for yogurt
USDA Source: Yogurt, plain, whole milk
| Amino Acid | % of RDV [2] | Amount [19] |
Complete / Adequate |
|
| Protein |
|
17.4% | 8.7g | |
| Histidine |
|
41.7% | 0.26g | |
| Isoleucine |
|
42.6% | 0.37g | |
| Leucine |
|
33% | 0.62g | |
| Lysine |
|
22.9% | 0.39g | |
| Methionine |
|
29.9% | 0.26g | |
| Phenylalanine |
|
27.3% | 0.41g | |
| Threonine |
|
39% | 0.35g | |
| Tryptophan |
|
37.3% | 0.1g | |
| Valine |
|
47.4% | 0.51g |
Vegetarian 16. Milk and Hemp Seeds
Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of hemp seed.
For example, 2.5 tablespoons of hemp seeds (25g) and 1.9 tablespoons of milk (29g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of milk to hemp seed will be complete.
Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D
| Amino Acid | % of RDV [2] | Amount [20] |
Complete / Adequate |
|
| Protein |
|
17.7% | 8.8g | |
| Histidine |
|
43% | 0.27g | |
| Isoleucine |
|
43.1% | 0.37g | |
| Leucine |
|
33.3% | 0.63g | |
| Lysine |
|
23.3% | 0.4g | |
| Methionine |
|
30% | 0.26g | |
| Phenylalanine |
|
27.6% | 0.41g | |
| Threonine |
|
39.7% | 0.36g | |
| Tryptophan |
|
40.1% | 0.1g | |
| Valine |
|
46.9% | 0.51g |
